Middle Body: Back Stretch

Muscles Used: Erector Spinae (Back)

Equipment Needed: None

Instructions:

1. Stand up straight, with knees slightly bent.
   
2. Place feet hip distance apart.
   
3. Make sure toes are pointing forward.
   
4. Keep shoulders even as you complete this stretch.
   
5. Place hand on thighs.
   
6. Gently arch back, rolling shoulders and leaning forward slightly.
   
7. Slowly curl your back, forming a letter "C" with your spine, by rolling shoulders forward. Squeeze your abdominals in (see photos A and B).
   
8. Feel the stretch in your back.
   
9. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch.
   
10. Hold each stretch for 30 seconds.

Photo A	Photo B

Remember:

• Remember to slightly bend your knees.
• Continue to breathe.

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